Stage 4 – Training to Compete: Optimising the engine!

Age:

Female: 14 to 16 years

Male: 15 to 18 years

During the training to compete stage there should be a continued emphasis on physical conditioning with the focus on maintaining high volume workloads but with increasing intensity. The number of competitions should be similar to the end of the previous stage but the emphasis should be on developing individual strengths and weaknesses through modelling and nurturing technical skills based around specific strokes and distances, but not both. As a result, there should be either double or triple periodisation of the training year. In addition, the ancillary capacities should be refined so they are more specific to the individual’s needs.

During this stage, training should also focus on developing maximum strength gain through the use of weights. This should be coupled with continued work on core body strength and maintaining suppleness.